OAT MILK

Oat-MilkPREPARATION TIME: 20 minutes
SERVINGS: 8 X 100ml servings

NUTRITIONAL VALUE (100ml serving size)
48 calories, Protein 1.3g, Fat 1g, Sat Fat 0.1g, Carbohydrates 7.6g, Fibre 1.2g

INGREDIENTS

  • 100g Raw Wholemeal Oats (not quick oats)
  • 750 mls filtered water
  • Pinch Pink Himalayan Sea Salt
  • 1 tsp. organic vanilla essence

DIRECTIONS

  1. Put oats in a large bowl and cover with filtered water. Soak for 15 minutes.
  2. With a sieve, drain the oats (throw away the water).
  3. Put oats in Thermomix. This can also be done in a high-speed blender.
  4. Add 750mls filtered water, pinch of salt and vanilla essence.
  5. TM Speed 8, 1 minute. Or blend on high in blender.
  6. Pour oat milk through a fine mesh sieve or a nut-milk bag.
  7. Squeeze well to get all the liquid out.
  8. Keep in fridge, lasts 4-5days.

SPROUT SALAD

Sprouts are a fantastic source of antioxidants, vitamins, minerals and phytonutrients and provide 100 times more enzymes than fruits and vegetables – as they are a LIVE food.  In addition, they are a great source of the amino acid Lysine which helps maintain a healthy immune system. Also packed with fibre and a providing a potent hit of Vitamins A, B-complex, C, and E you’re really doing your health a BIG favour by eating this!

PREPARATION TIME: 10 minutes
SERVINGS: 2

Ingredients

  • 1 cup Broccoli sprouts
  • 1 cup Sunflower sprouts
  • 1 cup Crunchy Combo sprouts
  • 1 cup Snow pea shoots
  • 1 Avocado
  • 1 garlic clove, crushed
  • 3 Tbsp. EV olive oil
  • 1 Tbsp. tahini
  • 1/3 cup lemon juice
  • Pinch of Pink Himalayan Salt
  • Freshly ground pepper
  • OPTIONAL: Hemp seeds

Directions

  1. In a small jar (with lid) combine garlic, olive oil, tahini, lemon juice, salt and pepper. Put on the lid and shake until mixed.
  2. Combine the sprouts and snow pea shoots into single serving bowls and mix well.
  3. Top with sliced avocado and sprinkle with optional hemp seeds
  4. Shake the dressing and pour over the salad.

TABOULI (Tabbouleh)

tabboulehThis is a no-grain version of the traditional Middle Eastern salad – Tabouli. This super delicious salad is rich in dietary fibre (22%) which nourishes our good bacteria and helps it grow – building a healthy microbiome. Not only that, it is packed full of vitamins A, B, C & K, phytonutrients, antioxidants and a variety of minerals that support good health.

PREPARATION TIME: 10 minutes

SERVINGS: 5 servings

NUTRITIONAL VALUE (90g serving size)

24 calories, Protein 1.5g, Fat 0.2g, Sat Fat 0g, Carbohydrates 2.5g, Fibre 2.7g

INGREDIENTS

  • 2 cups finely diced Italian parsley
  • 1 cup finely diced mint
  • 1 cup finely diced tomato
  • ½ cup finely diced red onion (or more if you like onion!)
  • 2 tablespoons of lemon juice
  • 1 clove crushed garlic

OPTIONAL: 2 tsp. extra virgin olive oil

METHOD

Mix all ingredients in a large bowl then chill for at least 30 minutes and serve on either lettuce leaves or Japanese Nori (seaweed) sheets that are rolled into pouches.

SEED CYCLING

seed cyclingDo you have issues with your menstrual cycle? Cramps, Back aches, PMS, Low energy, Irregular cycles, Low mood, Skin breakouts, Digestive Issues?

Hormonal imbalances can play a very big role in these symptoms; in particular an imbalance between estrogen and progesterone.

SEED CYCLING

The good news is that hormonal imbalances can often be helped with seed cycling. Seed cycling works to help with the regularity and health of the entire cycle by supporting hormone production, binding and metabolism.

Different seeds contain different types and amounts of lignans and essential fatty acids. Lignans help our body bind up excess hormones and fatty acids help with hormone production. Together they work on balancing hormones throughout the entire menstrual cycle.

But first a little about what may be going on. The recipe for seed cycling is at the end of this article.

MENSTRUAL CYCLE HORMONE BALANCE

seedThe female reproductive cycle involves an interplay of hormones that normally results in cyclical changes in the ovaries and uterus. Each cycle takes anywhere from 20 – 35 days, with the average being 28 days, to complete and involves the development and release of an egg from the ovaries and the preparation of the uterus to receive a fertilized egg.

If fertilization doesn’t occur, the endometrial (uterine) lining is lost through menstruation (day 1). Estrogen and progesterone are two of the key hormones that regulate this cycle. Estrogen levels increase during the first part of the cycle; whereas, progesterone levels increase while estrogen levels slowly decrease during the last part of the cycle. It is the imbalance of estrogen and progesterone throughout the cycle that contributes to the symptoms of PMS, menstrual cramps and irregular cycles.

THERE ARE TWO MAIN PHASES OF THE MENSTRUAL CYCLE

From the time menstruation starts until ovulation is Phase 1. The production of estrogen is essential during this phase. Phase 1 begins on the first day of menstruation and lasts until you ovulate, which is around 14 days.

From ovulation until menstruating is Phase 2. Progesterone is being made and utilized during this 2nd phase. Phase 2 is from when you ovulate, day 14 until the say your menstruation starts.

HOW TO SEED CYCLE

You’ll need

  • 1 cup Flaxseeds
  • 1 cup Pumpkin seeds
  • 1 cup Sunflower seeds
  • 1 cup Sesame seeds

Method

  • In a blender or coffee mill grind the Flaxseeds and Pumpkin seeds. Combine, put in a jar and keep in fridge.
  • In a blender or coffee mill grind the Sunflower and Sesame seeds. Combine, put in a jar and keep in fridge.

HOW TO TAKE AND SERVE

  1. Day 1 to 14: Take 1 tablespoon daily of your ground flax and pumpkin seed mix.
  2. Day 15 to menses: Take 1 tablespoon of your ground sunflower and sesame seed mix.

The easiest way to have your ground seeds is to add to salads, with your coconut yoghurt, granola or in a smoothie. Understanding that the raw aspect is so important and taking them daily equally as important.

It usually takes about 3 months before you will start noticing the improvement in your menstrual related symptoms. So no instant miracle 😉

SO WHY ARE THESE SEEDS SO GOOD??

  • Flax and sesame seeds are full of lignans, which block excess estrogens.
  • Sunflower seeds are high in selenium, a trace mineral essential for liver detoxification.
  • Pumpkin seeds are high in zinc, which supports progesterone release.

Try it out, it’s real food, real safe and you’ve got nothing to lose and everything to gain 🙂

It’s a good idea to keep a diary so you can track your cycle and see if there is a difference.

Let me know how it worked for you by commenting below 👇👇

Nat 💚

RAW CHOCOLATE NUT ‘N’ SEED SLICE

The yummiest Vitamin & Mineral supplement you’ll ever eat! Packed full of Vitamins A, B, C, E, Folate and minerals – Potassium, Magnesium, Calcium, Phosphorous, Iron and Zinc. Only 10 minutes to make in a bowl with no cooking required. It’d take more time to go to the shop and get a bottle of multi-vitamins!

PREPARATION TIME: 10 minutes
SERVINGS: 12 long pieces, 24 squares

NUTRITIONAL VALUE (28g serving size)
130 calories, Protein 4g, Fat 11g, Sat Fat 4g, Carbohydrates 1.6g, Fibre 1.5g

INGREDIENTS

  • 2 cups raw nuts – almonds, cashews or hazelnuts
  • 1 cup shredded or desiccated coconut
  • 1 cup sunflower seeds
  • 1 cup pumpkin seeds
  • ½ cup sesame seeds
  • 1/3 cup raw cacao powder
  • 1/2 cup cacao nibs

Once blended

  • 40g (melted) organic coconut oil (or more if required)

METHOD

  • Mix all dry ingredients in a large bowl
  • Slowly add the melted coconut oil and mix with a large spoon.
  • Line a shallow container (that has a lid) with baking paper (enough so it can be folded over on top to cover).
  • Press the mix into the container, about 2cm high.
  • Fold over the baking paper, and then push down hard until flat.
  • Keep in the fridge. Will take an hour to set.
  • Cut into slices when hard.

HOT CROSS BUNS

hot_cross_bunsDid you know that commercially sold HOT CROSS BUNS are full of poor quality ingredients? Wheat (sprayed with roundup), palm and canola oils, sugar syrup, thickeners, acidity regulators and emulsifiers! Not too much nutrition there.

Well here is a HOT CROSS BUN recipe that is nutritious, super delicious and easy to make. In addition, it has a super-boost of fibre ☺ This recipe was adapted from Sarah Quinney’s Raw Recipe http://www.therawfoodmum.com/raw-hot-cross-buns-recipe/ . I encourage you to look at her site http://www.therawfoodmum.com/ as she has lots of great recipes and resources!

TIME TO MAKE 10-20 minutes OVEN TIME Approx. 4 hrs
MAKES 6-7 BUNS
NUTRITIONAL PROFILE PER BUN 412 cals, Protein 13g, Fat 25g, Sat Fat 1.7g, Carbohydrates 27g, Fibre 11g

INGREDIENTS

  • 1 cup psyllium husk
  • 2 cups raw flaked or slivered almonds (with no skin)
  • 4 tsp. mixed spice (nutmeg, cinnamon & allspice mix)
  • 1 cup raisins  (pre-soaked)
  • ½ cup flaxseeds (ground)
  • ½ tsp Pink Himalayan Sea Salt (ground)
  • 1 cup filtered water (or more if required)

METHOD 
PRE-PREP: Put raisins in a bowl, fill with water and let soak for 30mins.

  1. Put almonds and flaxseed in a Thermomix/blender/food processor and blend until fine.
  2. Add all other dry ingredients and combine.
  3. Drain the raisins and add to mixture.
  4. Add water slowly while blending with a spoon, or food processor, until the mix is a dough consistency.
  5. Remove and mould into a square loaf shape and separate into buns and place on oven tray.
    1. I have made this as a loaf, then just cup it up into slices to serve with butter, or sprinkle with cinnamon.
  6. Set oven for 55°C – and bake for 1 hour
  7. Raise the oven temp. to 100°C and slow bake for approx. 3 hours.

If you are up to making a Glaze and the White Cross [which I never am] then head to Sarah Quinney’s site http://www.therawfoodmum.com/raw-hot-cross-buns-recipe/ to get the details or use her original recipe.

BREATHING TO RELAX? THAT’S A NO BRAINER!

BREATHINGWhen someone says, “just relax” or “chill out” does it make your blood boil?

Well it’s probably a sign that you REALLY need to relax (lol)

I don’t know about you, but I’ve tried various relaxation techniques. Meditation (half successful), yoga (not successful) and then I came across BREATHING. Well I figured I could do that since it’s what I do all day, every day!!

But guess what, it’s not as simple as that, because the breathing that most of us do every day is Shallow Breathing – that is, breathing through the chest rather than lower lungs and breathing through the mouth rather than the nose.

This type of quick breathing is often a result of our fast paced lifestyle. We’re always in a rush (guilty as charged!!).

But did you know that Rapid Breathing results in a surge of the stress hormone cortisol, increases blood pressure and limits the amount of oxygen we need for optimal health. Not ideal.

The Key To Relaxation is SLOW BREATHING. I’ve tested it (yep took a bullet for you) and can attest to the fact that it WORKS!

And the bonus it that you can do it anywhere, anytime, no equipment required (also, it’s a sort of meditation, so it ticks that box too!)

SOME OF THE BENEFITS OF DEEP BREATHING ARE…

  • Clearer skin due to increased oxygen intake
  • Calms the mind
  • Helps centre thoughts
  • Lowers heart rate
  • Lowers blood pressure
  • Improves mood

So Here Are My 3 Top Breathing Exercises To Get You Started…

4 — 5 — 6

  • Close your eyes, take a big breath in to the count of 4.
  • Hold your breath for the count of 5
  • Then let it out slowly to the count of 6.
  • Repeat approx 5-10 times.

DOUBLE THE BREATH OUT

  • Breath-in for a count of 5
  • Breath out, slowly, for a count of 10.
  • Repeat approx 5-10 times.

ALTERNATE NOSTRIL BREATHING

  • A bit more concentration needed for this one but it really is relaxing!
  • Using your right index finger close the right nostril and inhale deeply through the left nostril.
  • At the peak of inhalation, switch to closing the left nostril and exhale through the right nostril.
  • Now breath in through the right nostril, at the peak of inhalation, switch to closing the right nostril and exhale through the left nostril.
  • Repeat as often as you like.

SHARE this post to help others that need to CHILL 😉

Nat xx

RAW CHOCOLATE

Raw chocolate is a wonderful treat that can also boost your health!

Raw cacao is known to….

  • Improve gut health
  • Help to regulate blood sugar
  • Improve mood
  • Promote healthy skin with its zinc and essential fatty acids
  • Aid weight loss
  • Eliminate sugar cravings

It has an ORAC value of over 90,000 and is an excellent source of essential fatty acids, iron, copper, zinc, magnesium, calcium and sulphur. Recent research showed that raw dark cacao increases beneficial bacterial strains such as Bifidobacteria and lactobacilli and decreases strains of unbeneficial bacteria species. So start making the yummiest treat in less than 10 minutes!

PREPARATION TIME: 10 minutes

SERVINGS: 22 x 10g servings

NUTRITIONAL VALUE (10g serving size)

58 calories, Protein 0.6g, Fat 5.5g, Sat Fat 3.7g, Carbohydrates 2g, Fibre 0g

INGREDIENTS

  • 2 tbsp. maple syrup
  • 2 tbsp. coconut oil
  • 80g Raw cacao butter (chopped into small pieces)
  • 55g Raw dark cacao powder
  • 1/2 cup flaked almonds

EQUIPMENT

  • A glass (Pyrex) jug
  • Saucepan
  • Sifter
  • Chocolate mold (or tray with baking paper)
  • A small whisk/wooden spoon/hand blender
  • Spatula

METHOD

  1. Fill saucepan with 2-3cm water, bring to the boil then reduce to a simmer.
  2. Place the cacao butter in the Pyrex jug, place the jug in saucepan and let it melt.
  3. Remove from heat and let it cool a little.
  4. Add maple syrup and coconut oil, mix well.
  5. Place the sifter on top of the jug and slowly sieve cacao powder a little at a time, blending each time.
  6. Add flaked almonds and mix well.
  7. Carefully pour into the molds/or a shallow tray (lined with baking paper) and gently shake to settle the chocolate.
  8. Place in the fridge for a couple of hours.

BANANA RASPBERRY ICE-CREAM

There are heaps of versions of this Banana Ice-cream on the web but I find this one to be the most delicious because of the added coconut cream

PREPARATION TIME: 5 minutes

SERVINGS: 2 servings

NUTRITIONAL VALUE (100g serving size)

71 calories, Protein 1.2g, Fat 1.2g, Sat Fat 0.9g, Carbohydrates 10g, Fibre 4.5g

Ingredients

  • 1 banana, peeled and frozen
  • 1 cup frozen raspberries
  • 4 tbsp. coconut cream

Directions

Put all ingredients in a food processor/blender/thermomix and blender until smooth.

It may take a while to become creamy so be patient.

Serve immediately as when you re-freeze it gets rock hard.

You can substitute 1 cup frozen berries for any other frozen fruit e.g. 2 slices of mango, 1 cup blueberries etc., or if you like chocolate ice-cream then substitute berries for 1 tsp. of raw cacao powder.

HINT:

  1. I buy bananas when they are really cheap, and still a little green, peel them and then put them in a sealed container so I can make ice-cream anytime! Also bananas that are still a little green are a good source of prebiotics (food for your beneficial gut bacteria)
  2. Story the unused portion of the coconut cream in a sealed container in the fridge, it lasts for months. In fact, you’ll probably use it up before it expires J
  3. If you want an OMEGA 3 burst, then mix ½ cup of chia seeds into the coconut cream. They swell up in the coconut cream and add a nice little crunch to your ice-cream.

BIRCHER MUESLI

Bircher MuesliThe EASIEST and most NUTRITIOUS breakfast you can make in 5 minutes! This is a traditional Swiss recipe created over a 100 yrs. ago by Maximillian Bircher-Benner, a Swiss doctor, who served it to his patients as a part of a healing therapy. The fact that it is soaked overnight helps to improve the digestion and absorption of the nutrient-dense ingredients.

PREPARATION TIME: 5 minutes
SERVINGS: 10 servings (100g each)

NUTRITIONAL VALUE (100g serving size)
224 calories, Protein 5.3g, Fat 15g, Sat Fat 8g, Carbohydrates 13g, Fibre 4g

INGREDIENTS

  • 2 cups oats
  • 1 tablespoon of cinnamon powder
  • 2 tablespoons chia seeds
  • 2 tablespoons pumpkin seeds
  • 2 tablespoons sunflower seeds
  • 4 tablespoons of flaked or slivered almonds
  • 4 tablespoons goji berries (optional)
  • 1 can coconut milk (400ml) OR 400ml homemade almond milk.
  • 1½ cups filtered water (put this in the emptied coconut milk can, swish around, and then put in)

OPTIONAL: Instead of extra water, add freshly squeezed green apple juice for a sweeter taste. However be aware this will change the Nutritional Values.

METHOD

  1. Put all the DRY ingredients into a large glass dish/bowl (that has a lid).
  2. Mix well with a spoon
  3. Pour on the coconut or almond milk and water. Mix well
  4. Put in fridge. It’s ready to eat after 5 or so hours.
  5. Keep in fridge, lasts 7-10 days.

EXAMPLES of SERVING OPTIONS

  • Drizzle with honey
  • Dollop of yoghurt
  • Scattering of fresh berries
  • Sliced banana, apple or pear.

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